Winter Wellness: Simple Ways to Feel Your Best All Season

Winter Wellness: Simple Ways to Feel Your Best All Season

By Kimberly Lucey Millen

When the temperatures drop and the days get shorter, it’s easy to slip into hibernation mode. But winter doesn’t have to mean slowing down completely. It’s actually a great time to refocus on the basics of wellness. With a little planning and a few mindful habits, you can stay healthy, happy and energized all season long.

Support your mental health

As a fitness instructor, Nicole “NikkiFitness” Glor is used to being on the move, whether it’s leading a class at Old Greenwich Yoga, or creating a new workout video on the beach in Mexico. But she started noticing her energy waning on cloudy days in autumn and increasingly getting worse as the calendar flipped into winter. 

“I definitely noticed my motivation drop, not just to work out, but to do anything,” says Glor. She’s not alone, says Dr. Emily Mellen, a clinical psychologist at Tufts Medical Center in Boston. Shorter days and less sunlight can take a toll on mood, a phenomenon many people know as the “winter blues.” “Less sunlight can throw off our circadian rhythms and affect how we feel,” she explains. “It’s a one-two punch with the physical lack of light and the behavioral changes that come with spending more time indoors.” 

Dr. Mellen says small, intentional choices can make a big difference. “We can’t make it sunnier or warmer, but we can focus on what’s within our control, like maintaining a routine, moving our bodies or getting even a few minutes of daylight each day.” That might mean bundling up to walk to your favorite coffee shop instead of hopping in the car, taking the dog for a brisk walk or just standing on your porch with a cup of coffee. “You don’t need to be outside for hours,” she says. “But avoiding isolation and getting a little fresh air can boost your mood.” 

Dr. Mellen adds that if seasonal sadness becomes severe or persistent, it’s important to reach out for help. “If you’re trying these strategies but still feel really down or anxious, talk to your primary care provider or a therapist,” she says. “Seasonal Affective Disorder (SAD) is real. You’re not making it up.” Glor says she ended up getting diagnosed with SAD and now uses a sun lamp to help manage her seasonal symptoms.

Stay active indoors and outdoors

Movement is one of the best mood-boosters, especially during the darker months. But it’s also one of the hardest habits to maintain when it’s gray and freezing outside. “When I have low energy, I turn to my sun lamp or some sunshine whenever I can, or I’ll stream a yoga or HIIT class to get those endorphins flowing,” says Glor. 

To make winter workouts easier, she advocates for removing as many barriers as possible. “I sleep in my workout clothes so I can’t talk myself out of exercising in the morning. I also set my thermostat to warm up before I get out of bed. It’s a small thing, but it makes a big difference on cold mornings.” 

She also recommends finding accountability and enjoyment to help keep that exercise consistent. “Workout buddies are huge. It’s easy to let yourself down, but not a friend. Instead of meeting for drinks, meet for yoga. That’s my happy hour.” If you prefer to move solo, try streaming fitness videos, dancing around your kitchen, or taking a walk or hike when the weather allows. Check out a winter sport like ice skating, skiing, snowshoeing or even sledding with the kids. “Just 20 minutes a day can help keep your energy up and your spirits lifted,” Glor explains. “Once you finish, your mood improves, you sleep better and everything just feels easier.” 

Dr. Ryan Kane agrees, saying that movement is essential in winter. He is a primary care physician at Tufts University School of Medicine in Boston and a researcher with The Friedman School of Nutrition Science and Policy. “Physical activity has profound effects on both mental and physical health,” he states. “It doesn’t have to be complicated or outdoors. Even simple bodyweight exercises, chair yoga or resistance bands at home can help. We recommend aiming for 150 minutes of moderate-intensity exercise per week, about 20 to 30 minutes a day. Group classes are great too because socializing adds accountability and improves longevity.”

Hydration in the dry winter air

Cold weather and indoor heating can leave your skin and body parched. “You might not feel as thirsty in winter, but your body still needs plenty of fluids,” says Dr. Kane. “Go for about two liters, or 64 ounces, of water a day. Being hydrated helps your immune system, digestion and energy.” If plain water doesn’t appeal, try warming things up: sipping herbal tea, lemon water or bone broth throughout the day. Dr. Kane also recommends pairing hydration with fiber-rich foods. “Water and fiber work together to keep your digestive system moving and support healthy gut bacteria,” he adds.

Nourish with immune-boosting winter foods

Winter produce can be surprisingly vibrant and nutrient-packed if you know where to look. “Even though we think of winter as a time without much fresh produce, there are plenty of local and seasonal options,” Dr. Kane recommends. “Kale, brussels sprouts, cranberries, garlic, sweet potatoes and citrus fruits are all great choices.” He suggests checking out seasonalfoodguide.org to see what’s available in your area. “Support local farms and farmers’ markets when you can, but frozen fruits and veggies are just as good as fresh, as long as you watch for added sodium.” Health advocates recommend adding ginger and turmeric for their anti-inflammatory benefits. Also, don’t sleep on soups and stews; they’re comforting, hydrating and an easy way to sneak in extra veggies.

Rest and recovery

Winter naturally invites rest, so lean into it. Experts say recovery isn’t laziness, but rather how you recharge to take on the season’s demands. “Historically we were more sedentary and tucked away in the winter months due to the natural cycles of the world,” says Dr. Kane. “Sleep is essential to immune health and mood. Most adults need seven to nine hours a night, though slightly less can be okay for older adults. Try to keep regular bedtimes and wake-up times. Since it gets dark earlier, it’s a great opportunity to go to bed early to get more rest and sneak in a morning activity.” 

Make time for indoor activities that bring you joy: reading, journaling, cooking or connecting with friends. Dr. Mellen encourages embracing the cozy side of the season to help focus on mental health. “Maybe your way of embracing the winter is by creating a warm ambience inside, whether that’s by lighting your fireplace or turning your TV to the Netflix version,” she says. “If we reframe it as a time for restoration rather than restriction, we start to feel more balanced.”

The takeaway

Winter wellness doesn’t require an overhaul, just small, sustainable habits. Move a little every day. Hydrate and eat seasonally. Get some light. Rest well. Connect with people. Set attainable goals to help make winter not just something you survive, but a time of year you may even learn to enjoy.

Kimberly Lucey Millen is a freelance journalist with more than two decades of experience in both print and broadcast media. She lives in New England with her husband and son, exploring all that each of the four seasons has to offer.